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The Total Body series is 16 workouts for men that will help you take comprehensive care of your figure. With these training programs you will burn calories, lose weight and improve your fitness. You will not only slim down, but also model and strengthen your body! Trainers will guide you through all stages of training, explaining each exercise step by step.

Total Body for Men

If you are looking for a workout that will help you strengthen your cardiovascular system, this video is for you!

Alexander Pawlowski's cardiovascular fitness training is:
- increased metabolic capacity,
- improved cardiovascular function,
- effective calorie burning.

Intense performance training stimulates the heart and lungs, strengthening the cardiovascular system, resulting in better efficiency of oxygen and nutrient transport to the muscles. In addition, performance training promotes calorie burning, helping maintain a healthy body weight and reducing the risk of heart disease.

The workout is led by Alexander Pawlowski. 

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Bootcamp - Endurance Training 2

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Bootcamp - Endurance Training 1

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Strength training should be a key part of your physical activity because it provides numerous health benefits.

Regular strength-based exercise helps in body shaping, improving bone density and reducing body fat. By focusing on building muscle mass, you will gain impressive results and strength.

The workout is led by Alexander Pawlowski.

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Bootcamp - Strength Training 1

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Strength training should be a key part of your physical activity, as it provides numerous health benefits.

Regular strength-based exercise helps in body shaping, improving bone density and reducing body fat. By focusing on building muscle mass, you will gain impressive results and strength.

The workout is led by Alexander Pawlowski.

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Bootcamp - Strength Training 2

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TRAINING WITH DUMBBELLS

This workout is for you if you want to improve your training results. 

You will develop strength in your hips, legs and back. You will sculpt your muscles and slenderize your figure. You will improve the quality of your workout and its results. 

Workout details: 
Warm-up
Part 1 - Absolute Strength
Part 2 - Strength Balance 
Part 3 - Conditioning 
Cool Down 

What the main part of the training contains: 

Ch.1 Absolute Strength - 2 series 
- Each 40/20 seconds 
- Sumo deadlift with dumbbells 21X1 
- Marching on the tendons 

Ch.2 Strength balance 
EMOM x 9 minutes (every minute on the minute) 
1. kosak squat with dumbbells, right leg 1010 x 12 repetitions 
2. kosak squat with dumbbells, left leg 1010 x 12 repetitions 
3. 30 seconds of continuous abdominal presses with weight in hands 

Part 3 Conditioning 
Every 4 minutes x 3 series 
12 deadlifts with dumbbells
9 hang power clean with dumbbells 
6 forward squats with dumbbells 
8 burpees with jumping over dumbbells 

Cool Down
1.Pigeon Stretch x 1 min/party 
2.Pancake Stretch x 1 min left side, 1 min right side, 1 min middle
3.Pike Stretch x 1 min

A workout for people of all skill levels.

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Trening z hantlami 

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This program is for you if you want to lose weight. 

Wariat Workout is a workout for: 
- Burn calories 
- Shedding excess weight 
- Slimming down your figure 

Workout details: 
- Warm-up, 
- Four rounds of 10 minutes each 
- Relaxing stretching

Workout Wariat! - is designed for both men and women.

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Crazy Workout

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This training is for you if you want to strengthen your chest. 

Training details: 
The training consists of 5 exercises:
- Pressing the barbell on a flat bench while lying down
- Pressing dumbbells on a positive incline bench 
- Flying dumbbells on a flat bench while lying down
- SUPERSET: Overhead dumbbell press on a flat bench while lying down plus push-ups

Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening klatki piersiowej - Chest workout

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This training is for you if you want to strengthen and slim your arms and sculpt your muscles. 

Training details: 
- 20-minute, intense biceps training. 

The training consists of a set of 4 exercises: 
- Biceps press with a barbell while standing 
- Curling the forearm with a dumbbell based on the knee or thigh 
- Hammer press for biceps 
- Biceps press with a barbell standing (3 ranges of movement)

 Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening biceps - Biceps hard workout 

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This training is for you if you want to sculpt and strengthen your back. 

Training details: 
The training consists of 4 exercises:

- Pull-ups with a wide grip 
- Pulling the horizontal pulley cable with your legs braced and a narrow handle
- Rowing a dumbbell with one hand in a lower body position with a heavy weight 
- Hammer or pull-ups (hands behind the head wide

Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening plecy/Back-builiding workout

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Bodyweight Blast is a workout for people of all levels!

Bodyweight Blast, as a functional training focuses on compound movements, activating all parts of the body. Thanks to it you will not only model your figure, but also significantly improve your mobility, posture and prevent injuries.

By training functionally with Khalil Griffin you will take care of:

- correct posture,
- better motor coordination,
- strengthening your entire body,
- well-being.

With regular training, you will ensure your body is correct in performing compound movements. It is worth including this workout in your weekly plan!

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Trening bodyweight blast

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This training is for you if you want to develop a slim figure and a firm body. 

LELE Original Massacre is an extremely effective training for:

- Calorie burning
- Slim arms
- Firm body
- Shapely legs
- Zero cellulite
- Improving fitness
- Muscle strengthening

Training details: 
- warm-up,
- interval training (set of 6-minute HIT training) 
- fitness training (you will check your reaction time) 
- cool down (you will calm down and relax your muscles)

For training, prepare: dumbbells or a bottle of water, you can also train with additional weights.

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Masakra LELE original workout

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If you want to learn to observe your emotions this relaxation is for you.

Relaxation led by Ewa Chodakowska.

Emotions, feelings, moods. We speak of them differently. They refer to a similar state - stirring inside and
arousal. Emotions are felt at the level of the body and mind. We know that our emotions pass and
return. Sometimes they are more intense and sometimes they are milder. The essence is, to notice them, understand and
accept them. Did you know that an emotion is both joy and anger, both happiness and fear? How do you deal with your emotions and moods? Are you aware of when they occur and why? Do you understand and accept them? Today's relaxation invites you to practice observing your emotions. Expressing emotions is not enough. It is worth observing them consciously, noticing them.

PREPARATION:
Make sure that the space for this meditation is quiet, calm and orderly. You can perform this relaxation whenever you feel you need it.

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to help you give yourself over to this practice .

MUSIC:
The sounds of the waves along with the voice that guides throughout the relaxation allow you to relax and give yourself fully to this practice.

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Hurricane Workout

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If you are looking for a general development workout with cardio elements, then STRONG & FIT is for you!

STRONG & FIT is a workout created by Piotr Karwat, one of the trainers from Ewa Chodakowska's team. 
The program is mainly dedicated to men, but women can also take up the workout challenge!

STRONG & FIT is a workout thanks to which:
strengthen your entire body,
improve possible disproportions resulting from the lack of exercise of certain muscle parts,
improve the efficiency of your body,
raise your metabolic rate, and thus lose weight!

Training is recommended for intermediate people.

Are you ready? Let's get started!

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Strong & Fit

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Trening "Turbo power" jest dla Ciebie jeśli chcesz schudnąć.

Program nastawiony jest na spalanie kalorii oraz modelowanie całego ciała. Intensywne ćwiczenia cardio pozwolą Ci poprawić kondycję, a także wzmocnić całe ciało. Zaledwie po kilku treningach zobaczysz różnicę.  

Turbo power to trening na: 
- Mocny i płaski brzuch 
- Jędrne uda 
- Jędrne pośladki 
- Smukłe ramiona i nogi 

Szczegóły treningu: 
Rozgrzewka 
Część pierwsza 
Część druga 
Część trzecia 
Część czwarta
Część piąta 
Stretching 

Co zawiera część główna treningu:
- Program składa się z 5 części. 
- Każda z nich to 3 ćwiczenia wykonywane w trzech 30 sekundowych seriach.  
- Po każdej z części następuje 1 minuta przerwy na odpoczynek.

Prezentowane są dwie wersje ćwiczeń: dla początkujących i bardziej zaawansowanych.

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Turbo Power

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Speed Effect training is for you if you want to model your figure. 

This program focuses on body shaping. You will slim, strengthen and sculpt your body. Stretching exercises will help you relax tense muscles, bring relief and allow you to relax. 

Speed Effect by Tomek Choiński is a workout for: 
Flat belly 
Slender legs 
Firm glutes

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Speed Effect

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Super Cardio is for you if you want to have a slim figure. 

Super Cardio is an intensive workout program focused on accelerating calorie burning and shaping your figure.

Workout details: 

- The program consists of 5 parts - each with 3 exercises performed in three 30-second series. 
- Each part is followed by a 1 minute rest break. 
- The workout begins with a warm-up and ends with stretching.

Practice regularly and enjoy the first results after just 2 weeks!

Total Body for Men

Total Body for Men

Description

Trainings

Bootcamp - Endurance Training 2

Bootcamp - Endurance Training 1

Bootcamp - Strength Training 1

Bootcamp - Strength Training 2

Trening z hantlami

Crazy Workout